Tips To Reduce Eye Strain From Computer And Phone Screens
With the technology becoming more advanced, people can accomplish most tasks from their computers and mobile phones.
Especially during the past years, many people were forced to work or take classes from home. This leads to even more screen time and people occasionally suffers symptoms of eye strain.
So, what is eye strain?
Eye strain is a condition that is commonly associated with long screen times. It is not very harmful but it causes annoying symptoms like dry, watery and sore eyes, headaches and increased sensitivity to light.
Computer and phone screens cause more eye strains than reading a printed material. This is mostly because when using a computer, people tend to blink less.
It has been demonstrated that focusing on computer screens or other digital displays causes people to blink less frequently, which can cause their eyes to become dry.
Today, I will tell you the tips you can follow, if you suffer eye strains from prolonged use of computer or phone.
The average human blinks roughly 20 times per minute under normal conditions.
Tears can be evenly distributed across the cornea’s surface by blinking, preventing the cornea from becoming dry and dehydrated. Blinking primarily serves to lubricate the cornea and protect the eyeball.
However, the blink rate will be lowered by about half when working on a mobile phone or a computer. As a result, many people report having dry and itchy eyes after using computers for extended periods of time.
You’ll need to remind yourself to blink because your body won’t do it on its own very often. Intentionally blink approximately every five seconds.
This will assist in keeping your eyes moisturized and shield them from computer screens.
- Stay moist
If you notice that your eyes are feeling dry, have fake tears nearby to moisten them.
Consult an eye doctor for advice on selecting the best eye drops for dry eyes caused by computer use. Use the eye drops as directed on the bottle or as advised by your doctor.
- Taking breaks ( 20/20/20 rule )
There is a famous saying that you should follow when you are working long term with computer and mobile phone screens.
It is called “ 20 – 20 – 20 “ rule. What is meant by this is, every 20 minutes, you should look away for at least 20 seconds. When you look away, be sure to look at least 20 feet away.
You can blink during that period and even do some eye exercises if you wish. This will help your eyes relax and protect you from eye strain.
If you have to work with screens more than 6 hours a day, you should try to take a 5 to 7 minutes break every 2 hours. If possible, you should stand up and walk around for a few minutes.
This will not only help your eyes, but also help with your general health since sitting in front of your computer desk is not good for your health.
- Adjust your position
Try to place the screen at least an arm’s length away from you. This is the optimal distance. If you place the screen too close, the chance of getting eye strain is increased and if you place it too far, it will be hard for you to see clearly.
You should also adjust your table and chair height so that the screen is slightly below your eyes. This position ensures your eye is kept moist.
- Reduce glare
Glare from the computer screen can also cause eye strain. Reducing glare will also keep your eyes healthy.
Position yourself so that sunlight do not fall directly on your computer screen. The best position is to place the screen 90 degrees to the window. You can also close the curtain if this is not possible.
You should also avoid placing the lamps or the desk lamps just above or behind the screen. You can also use anti-glare matte screen if possible.
- Adjust lighting
Try to adjust the brightness on your computer screen and the surrounding light. Even though the screen should be the brightest object in your room, if it is too bright and the room is dark, your eyes will have to work harder.
- Use of special glasses
You can also use special glasses that can reduce the risk of eye strain from computer and phone screens. You can use blue light blocking glasses. If your device can adjust blue light setting, try to reduce the blue light emission from your screen.
Diet can also help with your eye problems in some way. Try to eat foods rich in Vitamin A, C, zinc and omega-3 fatty acid. Vitamin A helps with your night vision and vitamin C prevents formation of cataract.
You should also remember to drink plenty of water. This helps with your dehydration and your overall health.
- Regular eye exam
You should also check your eyes with your doctor regularly. This will help you diagnose the eye problems early, if you have one. And, if your eye strain does not go away after following the tips above, it may be time to visit your eye doctor.
Here are some tips to reduce your screen time.
- Limit your screen time outside your working hours.
- Limit your time of social media usage.
- Try new sports and hangout often with friends.
These are the tips for people who are suffering eye strain from prolonged use of computer and phone screens. These are just general guidelines. If you have eye problems, it is best to consult with your doctor.